How to Prevent Common Swimming Injuries

Even if swimming has the reputation of being a low-impact exercise, swimming injuries can nevertheless occur due to over-demanding workouts or incorrect technique.

Swimmer's shoulder is a common swimming injury

By the way, this article assumes that you swim in a responsible way in a safe
environment (with supervision). Otherwise more serious injuries or even death
could occur. Please don't take risks!

Swimmer's Shoulder

Swimmer's shoulder is the most common injury in swimming. It can be caused by bad technique, excessive or quickly increased workload or the use of swim paddles and pull buoys. I have written a detailed article about swimmer's shoulder here.

Breast Stroke Knee

The breast stroke knee or swimmer's knee is an injury that can be generated by the stroke mechanics of the breaststroke kick. Basically, when the legs extend, then are brought back together during the propulsive phase of the kick, the knee is subject to external rotation, for which it isn't designed. The inner ligament of the knee, called the medial collateral ligament, is then put under stress.

Do strengthening exercises for the hamstrings and quadriceps. AskTheTrainer.com for example describes the best leg exercises you can do to strengthen your legs.

Neck Injuries

The neck is very mobile and this is why certain precautions must be taken to avoid swimming-related neck injuries. Neck Injuries are often due to incorrect technique.

While swimming the freestyle stroke, you should keep the head in line with the spine and the eyes should be looking straight down. Avoid looking to the front or lifting the head to breathe. Also avoid over-rotating the head during the inhale. Rotate the body more so that the head doesn't need to rotate so much to clear the water.

While swimming the breast stroke or butterfly stroke, keep the head aligned with the spine at all times. When you breathe in, look rather down than to the front so that the head stays in a neutral position.

Finally, in backstroke, swim distances must be increased gradually so that the anterior neck muscles have time to adapt.

Lower Back Injuries

Lower back swimming injuries are also often due to incorrect technique.

While swimming freestyle, it can happen that you swim with a high head position
and/or your hips and legs sink. As a consequence you may be kicking hard to keep
the legs up and be overarching the back. If this is the case, you should work on
your
position and balance so that you can find a relaxed horizontal
position.

While swimming butterfly, it may be that you have poor technique and lift your upper body
out of the water with the strength of your back. If that's the case, work on
your body undulation and dolphin kick so that it's the body wave that lifts your
upper body out of the water and not your back. Also warm up and stretch properly
before attempting this swim stroke.